Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Row
10 Lateral Burpees Over the Rower
100 Foot Double Kettlebell Overhead Carry
15 Ring Rows
A.
Three sets of:
30 Back-To-Wall Handstand Marches
Followed by…
Four sets of:
3 Wall Walks
15 Second Nose to Wall Hold
15-25 Foot Handstand Walk (directly from the hold)
Rest as needed
OR
Four sets of:
3 Wall Walks
15 Second Nose to Wall Hold
10-15 Nose to Wall Shoulder Taps
B.
Every 3 minutes, for 15 minutes (5 sets of):
25 Foot Handstand Walk Forward
25 Foot Handstand Walk Backwards
25 Foot Handstand Walk with 3 Pirouettes (4’x4′ box)
C.
For time:
5 Wall Walks
75 Double Unders
10 Wall Walks
150 Double Unders
15 Wall Walks
225 Double Unders
TIME CAP = 12 MINUTES
D.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1: 20 Wall Ball Shots (20/14lbs to 10′)
Station 2: 18-20/14-16 Calorie Row
Station 3: 15 Box Jump Overs (24/20″) (bounding is ok)
Athlete Training Notes:
It’s another gymnastics filled session coming up today. The focus for today is going to be on getting upside down and shoulder fatigue. After the initial handstand walk practice we’ve got an open-esque wall walk double under metcon to really build up some shoulder endurance. The goal there is smooth and efficient on the wall walks and then unbroken as best you can on the double unders. Our EMOM for the day we’ll be looking for around 40-45 seconds on the wall balls, 45-50 seconds on the row, and then 15-30 seconds on the box jump overs.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Cardio Option 1 “Winners and Losers”
Ten sets for times of:
12/9 Calorie Assault Bike
10 Burpees to a 25# plate
12/9 Calorie Assault Bike
Rest or alternate full sets 1:1 with a partner for TEN sets EACH.
**Calorie rollover from the first bike sprint counts towards the final 12/9 calories.
***Reset the monitor when each partner begins a round
Strongman
Five rounds for time of:
150 Foot Sandbag Bearhug Carry (200/150lbs; 35-54: 150/100 lbs; 55+: 100/75 lbs)
150 Foot Farmer Carry (100/70lbs; 35-54: 100/70 lbs; 55+: 70/50 lbs)
Plyometrics and Power Output
Three-four sets of:
4 Depth Jump to Vertical Leap
Rest 15 seconds between reps; 1-2 minutes between sets
Followed by…
Three sets of:
3-4 Medball Max Distance Toss
Rest as needed
Followed by…
Three to Four sets of:
20/30 Meter Out and Backs
Rest 2-3 minutes between sets
*Set up cones at 0, 20 meters, and 30 meters. Run from the starting cone to the 20 meter cone, and back. Repeat with the 30 meter cone. The set is completed once you have finished returning from the 30 meter cone.
Additional Cardio Option 2
45 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, and 42 minute marks perform a 10 second burst for max wattage, then settle back into your zone 2 pace.